Aside from having a balanced, healthy diet, older adults also need regular physical activity to stay healthy. Keeping even a simple exercise routine will help you prevent many of the health problems that come with age. You can even find an activity that makes your muscles grow stronger, which is a great physical trait to have if you don’t want to depend on others as you go through your daily life.
Here are some physical activities you can add to your daily or weekly routine:
Move More and Do More
It’s better to move around in your house than stay idle throughout the day. If you sit less and exercise, you will certainly gain health benefits. The more rigorous the physical activity you perform, the more your health benefits increase. Making physical activity a part of your life will bring new meaning and reason for you to greet the world every day.
Find a Hobby that Makes You Perform Multiple Types of Physical Activity
Multiple types of physical activity are also called multicomponent physical activity, and they can improve physical function—reducing the risk of injury from falls. Although this may be a common injury for people in their prime, falls for older adults have greater consequences. Experiencing these at home can lead to prolonged recovery periods of bone fractures and even concussions due to weaker bone density.
You can take up exercises for seniors at home, but as an older adult, it’s better if you socialize with a group, especially if you’re living alone. For example, you can check out the programs in your community center. Perhaps you will find a structured program that includes a combination of balance, muscle strengthening, and aerobic physical activity.
If you want to exercise without noticing that you’re exercising, you can take up recreational activities like yoga, tai chi, gardening, or other similar activities.
Incorporate Aerobic Activity into Your Daily Routine
Aerobic physical activity is a kind of exercise that gets you breathing harder and your heart beating faster. Also called cardio, this activity can be as simple as moderately intense walking
You’re free to focus on other activities that encourage aerobics physical activity too, such as pushing a lawnmower or taking a dance class.
Stay Stronger with Muscle-Strengthening Activities
In order to have stronger muscles, you have to perform muscle-strengthening activities at least two days a week. This is not a simple walking exercise anymore, so you can get someone to assist you if you want. You can even go to a wellness center and get a health coach to make sure you’re staying dedicated to your routine.
Try eight to twelve repetitions (one set) of a muscle-strengthening activity such as weight lifting or sit-ups. With timed rests in between, perform several sets of the same exercise. If you want to go beyond maintaining your fitness, try doing two or three sets and add increasing weights.
Remember that the activities you choose should affect all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).
It’s your responsibility to take care of your body and keep it as fit and healthy as possible as you grow older. The ultimate goal is staying healthy. Find the motivation to exercise within yourself or with your family and friends. If you have motivation, any activity is possible.
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